Ways to Use the Total Gym Padded Squat Stand and Toe Bar Combo

Slim and tone your legs, add definition to your upper body, and strengthen your core with the Total Gym Padded Squat Stand accessory! If you are used to using the standard squat stand, this new accessory will add comfort for your extremities while you perform a wide variety of cardio and strength exercises.

 

The Padded Squat Stand offers a larger surface area to comfortably place your feet while targeting different angles of your leg muscles. It also provides extra cushioning to absorb low impact movements to protect your joints.

 

This unique design gives you a two for one product that enables you to quickly transform into the Toe Bar setting. The Padded Toe Bar allows for specific exercises that target upper and lower body strength as well as core stability and control.

 

If you do not have this feature already for your Total Gym you can get it here!

 

Padded Squat Stand and Toe Bar Workout

I’ve created an excellent sequence of exercises that utilize the Padded Squat Stand and Toe Bar. The exercises listed combine cardio and strength movements to work your entire body in different ranges of motion. Go ahead and give it a try!

 

Training Goal

Condition, strengthen and tone the entire body utilizing the Padded Squat Stand and Toe Bar accessory.

 

Frequency

Aim to perform this workout 2 – 3 days per week.

 

Equipment

  • Total Gym
  • Accessories: Padded Squat Stand & Toe Bar

 

Workout Instructions

Begin with a Dynamic Warm Up

  • Choose four exercises that move your body in all ranges of motion and prepare you for the workout.
  • Perform each exercise for a minute each, and then move directly into the workout sequence.

 

Perform the workout in Circuit Format

  • The workout consists of seven total body exercises.
  • Perform the exercises in the listed order for 15 reps each and then transition to the next exercise with little to no rest between exercises.
  • Continue this pattern until all the exercises are completed.
  • Repeat the sequence as many times as you’d like to fit into your schedule.

 

End with a Cool Down

  • Perform your own set of stretches for at least three minutes post workout to lengthen and recover your muscles for the next session!

 

Total Time

  • Warm Up: Four minutes
  • Workout: One time through takes roughly seven minutes to complete the circuit.
  • Cool Down: 3+ minutes

 

Dynamic Warm-Up

Exercise Examples:

  • Jumping jacks
  • Squats
  • Lunges
  • Mountain climbers
  • Push-ups
  • Planks
  • Any full body movement works!

 

Padded Squat Stand Exercises

Total Gym Set Up: High incline, Padded Squat Stand attached

 

Mogul Hops

Targets:

  • Challenges the cardiovascular system
  • Lower body muscles
  • Core

 

Single Leg Lateral Hops

Targets:

  • Challenges the cardiovascular system
  • Lower body muscles of the outer thigh
  • Glutes
  • Core
  • Coordination

Padded Toe Bar Exercises

Total Gym Set Up: Medium incline, remove Squat Stand to the Toe Bar setting

Running in Place

Targets:

  • Stretches and strengthens the plantar flexors of the foot and calves,
  • Strengthens the knee and hip extensors
  • Increases circulation
  • Maintains optimal function and range of motion of the foot

Single Leg Bridge Kicks

Targets:

  • Isolates and strengthen glutes
  • Hamstrings
  • Calves
  • Develops core strength and stability
  • Lengthens and stretches hamstrings
  • Develops coordination

Dips

Targets:

  • Strengthens triceps
  • Develops shoulder stability
  • Core control
  • Dynamic strength
  • Flexibility of the entire body

Long Spine

Targets:

  • Strengthens shoulders
  • Back extensors
  • Increases scapular stability
  • Improves shoulder
  • Hamstring flexibility
  • Develops core strength
  • Stabilization of the spine

 

Up Stretch

Targets:

  • Develops shoulder extensor strength
  • Improves thoracic spine mobility
  • Strengthens and lengthens core
  • Conditions torso stability

 

Cool Down

Perform your own post workout stretches to recover and lengthen the muscles worked and prepare them for the next workout.

Check out the video to see how to perform these exercises with correct form!

 

The Padded Squat Stand accessory is a total game changer when it comes to performing specific movements and drills on your Total Gym. Its comfort and ease of use can help you master challenging movements efficiently.

 

Learning how to perform these exercises correctly is the ultimate goal. They can be performed as a single workout as listed in this blog or incorporated into your current routine. Have fun with them and challenge your body to its full potential.

 

 

Best Always,

 

Maria

http://www.groovysweat.com

http://www.groovysweatstore.com

http://www.youtube.com/groovysweat

 

@GROOVYSWEAT

 

 

 

 

 

 

Maria Sollon
Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.

http://www.groovysweat.com
http://www.groovysweatstore.com (purchasable workout videos)
http://www.youtube.com/groovysweat (workout clips)

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